Bike

• 30m
• 7.00 miles
• -----

Easy spinning, RPE 3.

Swim

• 30m
• 1200.00 yards
• -----

Recovery
4 x 300 (300 easy, 300 kick, 300 easy, 300 pull)

Run

• 1h 15m
• 8.00 miles
• 09m 22s /Mi

Long run at RPE 2-3 steady.

Bike

• 1h 00m
• 13.00 miles
• 13.00 Mi/hr

RPE 3 mixture of big ring and small.

Run

• 1h 00m
• 6.50 miles
• 09m 13s /Mi

with 20 sec. strides every 10 min.; plus 4-5 back to back strides at end.

Swim

• 45m
• 2300.00 yards
• 01m 57s /100 yards

Recovery swim
wu: 3x50 easy
main 1: 5x200 (50 easy, 50 build, 50 easy, 50 hard)
main 2: 1x1000
cd: 150 easy

Bike

• 2h 30m
• 34.00 miles
• -----

Cinco de Mayo 50K Bike Tour